Month: December 2013

WOD – 11th December 2013

Warm up Dynamic warm up Skills Wall ball shots C2P Pull ups WOD – Team WOD Team of two 200 wall ball shots – 20/14 lbs 200 Double unders – (400 single unders ) 60 Pull ups – chest to bar   After bash Flexibility

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WOD – 10th December 2013

Warm up CrossFit warm up Skills KB Swings Box jumps Knees to elbow WOD – for time 30-20-10-20-30 reps of Kettlebell swings – 24/16kg Box Jumps – 24/20” Knees to elbow Plank hold for 30 seconds after each round hold After bash Primal squats x 3 minutes And stretches

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WOD – 9th December 2013

Warm up Dynamic warmup Skills Hang clean Front squats WOD 1 – AMRAP in 15 minutes 6 Hang clean – 95/65lbs 9 Push ups – HR 6 Front squats – 95 / 65 lbs 9 Sit ups – Ab mat WOD 2 – Isometric 5 rounds of work: rest L-hang Handstand hold *Rest upon work […]

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WOD – 7th December 2013

Warm up Dynamic warm up Skills Thrusters / Power snatch   WOD – Dead by Thrusters – 95/75 lbs 3minutes rest Dead by – Power snatch – 95/75 lbs 3minutes rest 5 rounds of :40 Seconds Double unders :20 seconds rest After bash Stretch

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WOD – 6th December 2013

Warm up PVC drills Barbell warm up Skills Deadlifts / Shoulder press WOD – Deadlfits 10-8-6-4-4 Shoulder press 10-8-6-4-4 Weighted pull ups 6-6-4-4-2-2 After bash Ab – attach

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WOD – 4th December 2013

Warm up CrossFit warm up   Skills – KB swings   WOD – Team WOD – ( Team of 2)  For time 42-36-30-24-18-12-6-3 reps of Burpees KB Swings – 24/16kg Box jumps – 24/20” 40 Sit ups before each set. After bash Handstand balance

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WOD – 3rd December 2013

Warm up 200 Jump rope, PVC drills Barbell warm up Skills Squat clean WOD – 1 Squat cleans 3-3-3-3-3-3 WOD – AMRAP in 10 minutes 7 Squat clean – 95/65lbs 14 Knees to elbow After bash Ring dips And Lower body stretch

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WOD – 2nd December 2013

  Warm up 3 rounds of 15 Air squats 10 Samson Stretch 5 Burpees Skills – Wall ball shots WOD – for time 50 Wall ball shots 20/14lbs 50 Push ups 50 Double unders 40 Wall ball shots 40 Push ups 40 Double unders 30 Wall ball shots 30 Push ups 30 Double unders After […]

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